re: The Greyskull Methods- A PrimerPosted by lsu777 on 10/26/17 at 9:11 pm to arktiger28

Looks fine, I might would make a few adjustments but not gonna hurt nothing to run as is. Still think you would reach your goals much faster running what I put, but if this is what you want to do then do it and give it everything you have.

re: The Greyskull Methods- A PrimerPosted by Capo Losi on 10/26/17 at 9:49 pm to lsu777

Not too far off from what Im running. I have a bit more pulls though.

I didnt feel like I got much from Yates rows but it may be different for you. If youre not feeling it or your lower back feels stressed try one arm barbell or kroc rows.

Id suggest fitting in some light sets of facepulls in there. Maybe some horizontal rows with scapula retraction, but that really depends on how you like the yates row.

As you get into the program maybe a month in you can re-evaluate your plugins and whats working for you.

One last note, hows your general conditioning as it pertains to lifting weights? If you dont have the endurance yet you may find yourself burnt early on with all that pplus the homework. I slowly added in my plugins over a month or so, but ive alwayd enjoyed higher volume, some people dont.

re: The Greyskull Methods- A PrimerPosted by mindbreaker on 10/27/17 at 6:46 am to lsu777

So as in my previous it's established that I have lost a lot of weight yet I'm still on the obese scale. If I started this program and I'm not able to do some of the body weight exercises i.e. pullups, burpees are actually very difficult for me and I can do to many either. Would it be safe to do modified pull ups with chair assist, one leg at a time burpees etc.

re: The Greyskull Methods- A PrimerPosted by Dixie Normus on 10/30/17 at 4:27 pm to lsu777

This workout is awesome. I'm into my 3rd week and the way I've done it is doing the primary lifts, coupled with Stoppani's Shortcut to Size accessary lifts after bench/press/dead/squat. Even only 3 weeks in, I'm getting stronger every week.

I started bench at 2x5, 1x failure with 225 and I hit 8 reps on failure. Then hit 8 reps again on 230 and then 8 again on 235. The plateau was getting real and the progression of this has got me all excited again, because I can see the strength progression.

Just wanted to say thanks for posting this and going so in-depth on the explanations.

It really is. I have been doing the circuit and Interval additions that LSU777 suggested and I am really enjoying it. I had a question though. How varied should my circuits and intervals be. What I mean is how many different ones should a be working though? Also. a lot of them call for cable pulls and all I have is a power rack. What times of excursuses would be a good substitute. I have a barbell and a couple of dumbbells.

quote:Do you have a flat bench or adjustable? What are the exact cable rows youre trying to replicate?

Flat Bench. Face pulls seems to be the one that keeps coming up the most.

quote:Also if youre a diy type you can make a cable station easy on your power rack. But theres not much you cant do with some dumbells, a barbell, and pullup bar.

Yeah, my power rack is actually DIY and there is instructions out there on how to add a cable pull. I should probably do that when I get some time and a few extra bucks. I think the pulls would be the most expensive part.

You can do them supported on a bench or unsupported. Grab a wood block to put on end of your bench on an incline.

The goal of facepulls is to strenthen the rear delts and traps on the horizontal plane to keep your front delt and chest from rolling your shoulder forward leading to impingement, scapula dysfunction, and bad posture. People who use a mouse a lot are highly at risk of this on that arm.